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  6. Orange vs. Prunes

Orange vs. Prunes — In-Depth Nutrition Comparison

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Differences between oranges and prunes

  • Oranges are higher in vitamin C; however, prunes are richer in vitamin K, copper, fiber, potassium, manganese, vitamin B2, vitamin B6, vitamin A, and iron.
  • Oranges' daily need coverage for vitamin C is 58% higher.
  • Prunes have a lower glycemic index (29) than oranges (45).

The food types used in this comparison are Oranges, raw, all commercial varieties and Plums, dried (prunes), uncooked.

Infographic

Orange vs Prunes infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +310%
Contains more PotassiumPotassium +304.4%
Contains more IronIron +830%
Contains more CopperCopper +524.4%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +392.9%
Contains more ManganeseManganese +1096%
~equal in Calcium ~43mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Prunes
Prunes
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +8766.7%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +254.5%
Contains more Vitamin EVitamin E +138.9%
Contains more Vitamin B2Vitamin B2 +365%
Contains more Vitamin B3Vitamin B3 +567.4%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Prunes DV% diff.
Vitamin C 53.2mg 0.6mg 58%
Vitamin K 0µg 59.5µg 50%
Copper 0.045mg 0.281mg 26%
Fiber 2.4g 7.1g 19%
Carbs 11.75g 63.88g 17%
Potassium 181mg 732mg 16%
Fructose 12.45g 16%
Manganese 0.025mg 0.299mg 12%
Vitamin B2 0.04mg 0.186mg 11%
Vitamin B6 0.06mg 0.205mg 11%
Calories 47kcal 240kcal 10%
Iron 0.1mg 0.93mg 10%
Vitamin B3 0.282mg 1.882mg 10%
Phosphorus 14mg 69mg 8%
Magnesium 10mg 41mg 7%
Folate 30µg 4µg 7%
Zinc 0.07mg 0.44mg 3%
Vitamin A 11µg 39µg 3%
Vitamin B1 0.087mg 0.051mg 3%
Vitamin B5 0.25mg 0.422mg 3%
Protein 0.94g 2.18g 2%
Starch 5.11g 2%
Vitamin E 0.18mg 0.43mg 2%
Protein per 100 calories 2g 0.91g N/A
Calories per 10 g protein 500kcal 1101kcal N/A
Weight per 100 calories 213g 42g N/A
Fats 0.12g 0.38g 0%
Net carbs 9.35g 56.78g N/A
Calcium 40mg 43mg 0%
Sugar 9.35g 38.13g N/A
Sodium 0mg 2mg 0%
Selenium 0.5µg 0.3µg 0%
Choline 8.4mg 10.1mg 0%
Saturated fat 0.015g 0.088g 0%
Monounsaturated fat 0.023g 0.053g 0%
Polyunsaturated fat 0.025g 0.062g 0%
Tryptophan 0.009mg 0.025mg 0%
Threonine 0.015mg 0.049mg 0%
Isoleucine 0.025mg 0.041mg 0%
Leucine 0.023mg 0.066mg 0%
Lysine 0.047mg 0.05mg 0%
Methionine 0.02mg 0.016mg 0%
Phenylalanine 0.031mg 0.052mg 0%
Valine 0.04mg 0.056mg 0%
Histidine 0.018mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more WaterWater +180.6%
Contains more ProteinProtein +131.9%
Contains more FatsFats +216.7%
Contains more CarbsCarbs +443.7%
Contains more OtherOther +500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -83%
Contains more Mono. FatMonounsaturated fat +130.4%
Contains more Poly. FatPolyunsaturated fat +148%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.